Surya namaskara is a series of twelve physical postures. These
alternating backward and forward bending postures flex and stretch
the spinal column through their maximum range giving a profound
stretch to the whole body.

Often, after a hard days work, we would just flop down on the
couch * apparently * relaxing our bodies - but it is NOT so. The
stagnant energies remain locked up and the organs remain
de-oxygenated to a large extent.

Surya Namaskar has a deep effect in detoxifying the organs
through copius oxygenation and has a deeper relaxing effect.

To
list some of the benefits of Suryanamaskar:

Tones up the
digestive system by the alternate stretching and compression
of abdominal organs. It activates digestion and gets rid of
constipation and dyspepsia.

Strengthens abdominal
muscles.

Thoroughly
ventilates the lungs, and oxygenates the blood.

Acts as detoxifying
agent, by getting rid of enormous quantity of carbon dioxide
and other toxic gases.

Promotes sleep
and calms anxiety.

Tones up the nervous
system and improves memory.

Normalizes
the activity of the endocrine glands - especially the thyroid
gland.

Refreshes the
skin. Prevents Skin disorders.

Improves muscle
flexibility.

In women, stimulates
the breasts to help firmness normally. Restores any lost elasticity,
through stimulation of glands and the strengthening of pectoral
muscles.

menstrual irregularity and assists in easy childbirth.

Suppresses

Prevents loss
of hair and graying.

Helps reduce fat.

Reduces abnormal
prominence of the Adam's apple.

Eliminates unpleasant
smells from the body.

Lends grace and
ease of movements to the body.

Revives and maintains
the spirit of youthfulness.

Broadens chest
and beautifies arms.

Makes the spine
and waist flexible.

Produces health,
strength, efficiency and longevity.

Who
should NOT do Surya Namaskar?

Pregnant women
should not practice this after third month of pregnancy.

Patients of
Hernia and high blood pressure are warned against this practice.

People suffering
from back conditions should seek proper advice before commencing
Surya Namaskar.

Women should
avoid Surya Namaskar during menses.

How
to do?

As mentioned
Surya Namaskar is a flowing series of 12 yoga postures. These
are described below.

If, however,
you still have difficulty in understanding, you can always
Download the
Video (for a token charge to compensate for costly bandwidth)
and make sure you are doing it correctly.

Synchronizing
the breath with the movements of the body is very important.
The basic breathing principle is to inhale during backward
bending postures and exhale during forward bending postures.

The
Twelve Postures

1.
Pranamasana (Salutation posture)

Stand
erect with feet together. Join the palms together in
front of the chest. Concentrate on standing straight,
steady and in a prayerful attitude. This posture helps
to induce a state of introversion, relaxation and calmness.
It activates the anahata chakra. Exhale fully.

2.
Hastauttanasana (Raised arm posture)

Inhaling
stretch both arms above the head, palms facing upward.
Arch the back and stretch the whole body. This posture
stretches the chest and the abdomen and lifts the Prana
(energy) upward to the upper parts of the body propelled
by inhalation.

3.
Padahastasana (Hand to foot posture)

Exhaling
bend the body forward and down, keeping the spine straight.
Avoid collapsing the chest or "over-rounding"
the upper back. Keep the legs straight and perpendicular
to the ground. The knees may be allowed to bend a little
if needed. This posture massages the abdominal organs,
especially the liver, kidneys, pancreas, adrenals, uterus
and ovaries. The power of digestion increases and female
disorders such as prolapse and menstrual irregularities
are relieved. A healthy flow of blood is sent to the
spinal nerves as they are stretched and toned. The hamstring
muscles at the back of the thigh and calf muscles are
stretched and toned. Inversion increases blood flow
to the brain. The Prana is channeled to the lower regions
of the body propelled by exhalation.

4.
Ashwa Sanchalanasana (Equestrian posture)

On your
next inhalation, extend the left leg back and drop the
knee to the ground. The right knee is bent and kept
between the hands and the right foot placed flat on
the ground. Lift the spine and open the chest. Concentrate
at the eyebrow center.

5.
Parvatasana (Mountain posture)

On the
exhalation bring the right leg back to join with the
left leg. Simultaneously raise the buttocks and lower
the head between the arms, so that the body forms a
triangle with the floor. Try to place the heels flat
on the ground. Focus awareness at the neck area. This
posture strengthens the nerves and muscles in the arms
and legs, stretches the calf muscles and Achilles' tendons
and makes the spine straight and taut. It relieves varicose
veins and tones spinal nerves. Maintaining the posture
take a deep inhalation.

6.
Ashtanga Namaskara (Salutation with eight limbs)

Exhaling
gently drop both knees to the ground and slowly slide
the body down at an angle as you bring the chest and
chin to the ground. All eight limbs - toes, knees, chest,
hands and chin - touch the floor. The buttocks are kept
up. Hold the breath. This posture develops the chest
and strengthens arms. It sends additional blood to this
area helping to rejuvenate the nerves.

7.
Bhujangasana (Cobra posture)

On the
inhalation, lower the hips while pushing the chest forward
and upward with the hands, until the spine is fully
arched and the head is facing up. The knees and lower
abdomen remain above the floor. Focus the awareness
at the base of spine and feel the tension from the forward
pull. This pose gives dynamic expansion to the organs
of the chest and abdomen, relieving many ailments such
as asthma, constipation, indigestion, kidney and liver
problems. It is very helpful in relieving tension in
the back muscles and spinal nerves.

8.
Parvatasana (Mountain posture)

Exhale
and get back to posture 5.

9.
Ashwa Sanchalanasana (Equestrian posture)

Inhale
and swing the right leg forward between the hands. The
left leg remains back. Resume posture 4.

10.
Padahastasana (Hand to foot posture)

Exhaling,
bring the left foot forward. Join both legs and resume
posture 3.

11.
Hastauttanasana (Raised arm posture)

Inhale,
raise the trunk up and bend backward. Resume posture
2.

12.
Pranamasana (Salutation posture)

Straighten
the body and bring the hands in front of the chest.
Resume posture 1.

Note:

The above constitutes
one half of a round of Surya namaskara. To complete the other
half the same movements are repeated except that the right
leg is brought back in posture 4 and the left foot is brought
forward in posture 9. So one full round consists of the exercises
done twice. Practice up to 6 rounds in the morning and 6 rounds
in the evening.

When the exercises
are done a little quickly, the gain is more physical while
if they are done slowly with breath awareness the gain is
more mental and spiritual.

If for any
reason, the above directions seem confusing, it is best to
see the Surya Namaskar in visual flow. It will help you do
the practice correctly without the risk of doing harm to your
body.

If for any
reason, the above directions seem confusing, it is best to
see the Surya Namaskar in visual flow. It will help you do
the practice correctly without the risk of doing harm to your
body.

You can now
download the video of Surya Namaskar at a nominal charge of
$2 to cover our bandwidth costs. To download the video,
Click
here.

Incorporate the Surya Namaskar into your daily routine and make a positive difference to your life.